Friday Workout: Power Clean, Deadlift, HSPU, Run

crossfit-charlottesville_0595

STRENGTH

Power Clean, 1 Rep Every 30 Seconds for 5 Minutes

*Work between 70-80%

WOD

Level 1

For Time:

15-12-9-6-3 Reps of*:

  • Deadlift AHAP, or 2x Reps Kettlebell Swing AHAP
  • L-Seated Dumbbell Press

*Run x 200m after each round

Choose challenging weight on seated dumbbell press – i.e. should need to break up the round of 12 and 9.

Level 2

For Time:

15-12-9-6-3 Reps of*:

  • Deadlift (225/155)
  • Handstand Push-up

*Run x 250m (top of hill) after each round

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

  1. October 29: Halloween Bar Crawl
  2. October 31 – Wear your Halloween costume to the gym!

3 thoughts on “Friday Workout: Power Clean, Deadlift, HSPU, Run

  1. PC: 95×2, 100×2, 105×3, 110×2, 115×1
    Wod 14:32 (155#, knees on box hspu, row 300m instead of run)

  2. 185/195/205
    14:21 rx

  3. 125/145/150
    12:55

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